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Freak's Training Log

L

Lifter74

Senior Member
Mar 11, 2022
205
110
60 minutes on the treadmill followed by some ab work. I know I said I was not going to do cardio twice a day, but I will probably do it twice a day today and tomorrow. Between Saturday and Sunday, I ate around 22,000 calories. Trying to burn off some of this bloat.
Lord I don't eat that in a week and I'm the fat guy. Lol
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Lord I don't eat that in a week and I'm the fat guy. Lol
It was a massive refeed. Sunday alone I ate 2 lbs of hamburger, an entire pecan pie and a package of Chips Ahoy on top of 6 out of the 8 of my normal meals.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
It was a massive refeed. Sunday alone I ate 2 lbs of hamburger, an entire pecan pie and a package of Chips Ahoy on top of 6 out of the 8 of my normal meals.
I know you know what you are doing, but by the way I am on keto and absolutely love pecan pie. Lol. You just gave me an idea for my celebration meal when I hit my goal. Thanks big feller.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
I know you know what you are doing, but by the way I am on keto and absolutely love pecan pie. Lol. You just gave me an idea for my celebration meal when I hit my goal. Thanks big feller.
It is funny, because I knew what would happen and told myself it was necessary, but it pisses me off anyways. I look in the mirror and see lines disappear due to all the water retention. I actually put on 11 lbs from Saturday morning to Sunday evening. I will not step on the scale again until later in the week, because I know it will just piss me off.

Anyways, glad I can help. Pecan pie is one of my many vices.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
It is funny, because I knew what would happen and told myself it was necessary, but it pisses me off anyways. I look in the mirror and see lines disappear due to all the water retention. I actually put on 11 lbs from Saturday morning to Sunday evening. I will not step on the scale again until later in the week, because I know it will just piss me off.

Anyways, glad I can help. Pecan pie is one of my many vices.
Yep water follows carbs but it won't hang with you long
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
60 minutes on the treadmill.

Leg press 5x8, 1738 lbs x 8 (This weight has haunted me for 6 months. I have gone higher once. The machine can take 2 more plates each side. I intend to hit that for 8-10 reps eventually. Nothing better than seeing a double peg leg press completely loaded.)
SLDL 2x8, 495 lbs x 8 and 405 lbs x 12 (Back off set.)
SLDL stretch 60 seconds
Leg extensions 250 lbs muscle round
Quad stretch 45 seconds (The pump was too much to get to 60.)
V-grip cable extensions 4x10 (Warm up)
Hammer strength seated dip 2x10, 325 lbs x 13/8/7 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Adductor 2x8, 225 lbs x 11 + 4 partials
Abductor 2x8, 225 lbs x 15 + 5 partials
Single arm cable curls 4x10, 42.5 lbs x 13/6/4 (15 breath rest pause between working sets.)

As I type this, I realize I forgot to do calves. Oh well, my walks on the treadmill lately have been barefoot, so my calves have been getting a little more work than usual. I will do some calf work later.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
60 minutes on the treadmill.

Leg press 5x8, 1738 lbs x 8 (This weight has haunted me for 6 months. I have gone higher once. The machine can take 2 more plates each side. I intend to hit that for 8-10 reps eventually. Nothing better than seeing a double peg leg press completely loaded.)
SLDL 2x8, 495 lbs x 8 and 405 lbs x 12 (Back off set.)
SLDL stretch 60 seconds
Leg extensions 250 lbs muscle round
Quad stretch 45 seconds (The pump was too much to get to 60.)
V-grip cable extensions 4x10 (Warm up)
Hammer strength seated dip 2x10, 325 lbs x 13/8/7 (15 breath rest pause between working sets.)
Band tricep stretch 60 seconds
Adductor 2x8, 225 lbs x 11 + 4 partials
Abductor 2x8, 225 lbs x 15 + 5 partials
Single arm cable curls 4x10, 42.5 lbs x 13/6/4 (15 breath rest pause between working sets.)

As I type this, I realize I forgot to do calves. Oh well, my walks on the treadmill lately have been barefoot, so my calves have been getting a little more work than usual. I will do some calf work later.
Impressive, do you compete? If so any meets planned? I have not yet read through all yor thread yet to know
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Impressive, do you compete? If so any meets planned? I have not yet read through all yor thread yet to know
I did from 2003 to 2008. I have a few 1st place and 2nd place finishes. Best lifts were 505 lbs bench, 710 lbs squat and 730 lbs deadlift in competition at 255-260 lbs. Bench was done in a single poly shirt; squat and deadlift were raw. Pound for pound I am stronger now, but I have no desire to compete in powerlifting again. I will not lift a weight unless I can get at least 8 reps with it, since I am old now. I am considering getting on a bodybuilding stage next year though.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
I did from 2003 to 2008. I have a few 1st place and 2nd place finishes. Best lifts were 505 lbs bench, 710 lbs squat and 730 lbs deadlift in competition at 255-260 lbs. Bench was done in a single poly shirt; squat and deadlift were raw. Pound for pound I am stronger now, but I have no desire to compete in powerlifting again. I will not lift a weight unless I can get at least 8 reps with it, since I am old now. I am considering getting on a bodybuilding stage next year though.
Well done, and I don't blame you. I am old too but recent to the sport so want to set some platform numbers then what you are doing interests me as well minus BB stage. Wish you the best if you do hit the stage, I am sure you will do well there.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
30 minutes on the treadmill, running 30 seconds and walking 90.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
931
942
Incline dumbbell fly 4x10 (Felt really strong today, so the last warm up set was with 100 lbs dumbbells and that was easy. I think I could have done 110's or 120's for 10.)
Hammer strength horizontal press 2x8, 468 lbs x 10/4/2 (15 breath rest pause between working sets.)
Dumbbell fly stretch 60 seconds
T-bar row 6x8, 7 plates x 11 and 5 plates x 10 (back off set)
Lat pull down neutral grip 2x8, 240 lbs x 13/5/5 (15 breath rest pause between working sets.)
Lat pull down stretch 60 seconds (The pump in my forearms and biceps were so bad I actually attempted this a couple times and bailed around 10 seconds. I had to take a break before doing the stretch.)
Cable side laterals 3x10 (warm up)
Hammer strength shoulder press 2x8, 330 lbs x 14/6/3 (15 breath rest pause between working sets.)
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
Incline dumbbell fly 4x10 (Felt really strong today, so the last warm up set was with 100 lbs dumbbells and that was easy. I think I could have done 110's or 120's for 10.)
Hammer strength horizontal press 2x8, 468 lbs x 10/4/2 (15 breath rest pause between working sets.)
Dumbbell fly stretch 60 seconds
T-bar row 6x8, 7 plates x 11 and 5 plates x 10 (back off set)
Lat pull down neutral grip 2x8, 240 lbs x 13/5/5 (15 breath rest pause between working sets.)
Lat pull down stretch 60 seconds (The pump in my forearms and biceps were so bad I actually attempted this a couple times and bailed around 10 seconds. I had to take a break before doing the stretch.)
Cable side laterals 3x10 (warm up)
Hammer strength shoulder press 2x8, 330 lbs x 14/6/3 (15 breath rest pause between working sets.)
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
Good job man . One thing I have noticed is you have great strength in all areas.
 
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